According to Medical News Todayprotein is one of the three core macronutrients, alongside carbohydrates and fats. A high-protein diet provides several health benefits, ranging from supporting athletic performance to aiding weight loss.

For those seeking to diversify their diet or adopt a vegetarian or vegan lifestyle, here are the 10 most protein-rich plant-based foods, as compiled by Healthline:

1. Edamame

Protein content: 18.4 grams per cup (250 grams)

Packed with vitamins and minerals, edamame offers potential health benefits such as lowering cholesterol, regulating blood sugar, reducing the risk of certain cancers, alleviating menopausal symptoms, and minimizing bone loss.

2. Lentils

Protein content: 17.9 grams per cup

Lentils are rich in B vitamins, folate, iron, potassium, and fiber. Consuming lentils may help prevent cardiovascular diseases, certain cancers, fight fatigue, and improve digestion.

3. Pinto beans

Protein content: 15.4 grams per cup

A staple in Mexican cuisine, pinto beans are loaded with nutrients like fiber, thiamine, iron, magnesium, phosphorus, and potassium. These beans may help improve blood sugar regulation, support heart health, and aid weight loss.

For added health benefits, it’s recommended to use dried pinto beans instead of canned varieties.

4. Chickpeas

Protein content: 21.3 grams per 100 grams

Chickpeas may prevent or manage various health conditions, such as lowering blood glucose levels, reducing the risk of type 2 diabetes, improving glycemic control, lowering LDL cholesterol, and aiding in weight regulation.

5. Mung beans

Protein content: 14.2 grams per cup

Mung beans are packed with vitamins, minerals, and beneficial enzymes, making them an excellent dietary choice. They may provide antioxidant, antifungal, and antimicrobial benefits while demonstrating anti-inflammatory properties. They can also help lower blood glucose and blood pressure levels and have antitumor potential.

6. Fava beans

Protein content: 12.9 grams per cup

Fava beans are nutrient-dense and may provide significant health benefits. Regular consumption may help alleviate symptoms of Parkinson’s disease, prevent birth defects, boost immunity, aid in weight loss, and lower cholesterol and blood pressure levels.

7. Lima beans

Protein content: 11.6 grams per cup

Lima beans are low in fat but high in carbs, fiber, protein, vitamins, and minerals. One cup fulfills 25% or more of daily copper, manganese, folate, iron, and thiamine needs.

They are also rich in magnesium, potassium, and B6, supporting gut health, weight management, heart health, and improved blood sugar control.

8. Green peas

Protein content: 8.58 grams per cup

Green peas provide a mix of carbs, protein, and beneficial nutrients, including fiber, vitamin A, and vitamin K. Research shows they may protect against chronic illnesses like heart disease and cancer while supporting blood sugar control and digestion.

9. Quinoa

Protein content: 8.14 grams per cup

Quinoa is a gluten-free grain rich in fiber, minerals, antioxidants, and protein. It’s versatile, delicious, and easy to prepare. Eating quinoa may improve metabolic and cardiovascular health.

10. Wild rice

Protein content: 6.54 grams per cup

Wild rice offers slightly fewer calories than brown or white rice and contains small amounts of iron, potassium, and selenium. It may support heart health and reduce the risk of type 2 diabetes.